Working out to be a Brad Pitt?

At the gym these days, everybody is asking how they can have a body like Brad Pitt’s Achilles in
Troy.

 Reactions to the movie are varied, especially about how faithful it was to Homer’s The Iliad, but even movie critics like Sean O’Connell of www.filmcritic.com can’t escape the obvious when he said, "In place of gods and goddesses, Troy plugs in the Hollywood equivalent — a golden-haired and Gold’s (Gym)-defined Pitt." He added, "Pitt naturally downplays the fact that his own body qualifies as Troy’s greatest wonder of the ancient world and (its) most special effect."

Pitt worked out, they say, wearing his shades at Gold’s Gym in Venice Beach, California. But to play the greatest warrior of all times, he had to increase his workout sessions to two to three hours with a personal trainer daily! He did that for three months plus two hours of sword work training and four high-protein, low-carb meals a day. He had to quit smoking cold turkey plus sharply cut back on beer and chips. Result: he gained 10 pounds of muscles!

In the United States, the fitness industry is ecstatic about the success of Troy and hopes it stirs a nostalgic return to ancient Greek’s beautiful bodies. A write-up even said, "If unending news of rampant obesity in advanced countries won’t scare people into getting fit, then perhaps fantasy will. Brad Pitt recently had to buff up to play his role of Achilles in Troy."

Maybe the most inspiring fact of all is that Brad Pitt is 40 years old. If he can do it successfully at that age, then it just proves that it is never too late to do something positive for your self. It is never too late to strength train!

But what do local celebrity personal trainers think about Brad Pitt’s workout? Can they transform a geek to a Greek god? Let’s find out.

Philippine STAR: Have you watched Troy? Which part of Brad Pitt’s body is most enviable and why?

Rene Dio: Yes, I think that what is most enviable are Brad’s shoulders and his butt. That’s the part most women are crazy about!

Jerry Rieta: Yes. I envy his mid-section because it mirrors his discipline and hard work besides his being genetically gifted. It is admirable because the abdominal area is the first area to get big when one gains weight and the last to go when one loses weight.

Zimmer Raz: The whole upper body of Brad Pitt has improved a lot size-wise. His shoulders and his arms are broader and bigger.

If Brad Pitt approached you in his pre-Troy body how long would it take for you to get him as buffed as he is in the movie? How frequently would his workout sessions have to be and how many hours per session? Give us an indication of the workout you will give.

Rene Dio: In my experience, I think three months is good enough to develop such a body but it would also depend on the genetic makeup of the client. Most personal trainers are given three to six months to develop that kind of physique by their clients. And it takes at least four hours a day, four times a week of split training program. That means working out twice a day.

A split program can be done this way. First weight training for the upper body like back, shoulders and chest in the morning. Then in the afternoon they can work out the more stubborn parts like the calves and butt. You can do squats, leg lunges, step up and calf raises. The following day, between three to five sets for shoulders, triceps and biceps at least three exercises per body part. The length of time will depend on how the body responds and how quickly the body and muscles recover. At the same time you may need the right amount of protein to improve the recuperation period.

Jerry: I cannot give you a time frame unless we start working out. I need to know his body first and how it responds to a certain workout routine before I can set realistic goals. Every individual is different and they respond to stimulus differently that’s why my programs are personalized.

I would start him up with a one-week basic program just to observe his technique and response then I will know the next program to give. The more I see and get to know somebody I can almost see what they can become like a premonition. That is my gift I think.

Zimmer: Three months is enough but it really depends on how the person looks to start with. If a person is already working out and is conditioned then three months is good. However, if one is totally unfit and would like to look as buffed as Brad Pitt in Troy then it would take six months or more. He has to go basic workout, then progressive and advanced. He has to diet. All that.

Three to four times a week weight training and two days cardio will be my recommendation. Each session will not be more than two hours. Basically, I will split it into four workout days a week. That would be chest-triceps on the first day, back-biceps on the second day, shoulders on the third day, and legs on the fourth day. The routine will be two days on and one day off. And in between, during the off days from weight training will be his cardio.

What is the most important exercise for the body part of Brad Pitt that you find most enviable? Are there similar exercises you can do at home?

Rene: I think the most crucial part are his shoulders and it is hardest to work out because it is a stubborn muscle. It’s a small muscle group and you cannot overload it with exercises. The shoulder part needs more time to recuperate. You cannot also overload the shoulder because it may affect the joint area or the rotator cuff. An alternative exercise for the home requires dumbbells and barbells.

Jerry: Midsection. Although I give attention evenly for each client’s body part, I am more particular with the intensity of the whole workout routine. This way, I am sure the client will still be burning fat after stepping out of the gym. Fat covers the abdominal area so you must get rid of it first for the muscle to show. You can do basic exercises at home, like push-ups, pull-ups, sit-ups, jumping rope, any physical activity is better than nothing at all.

Zimmer: For underdeveloped shoulders, we will do a lot of shoulder presses. Free-weights mostly. Dumbbells and barbells. We will be doing a lot of super sets, drop sets. That works the shoulders very well. It responds well to high intensity, short workouts. For the arms, we will be doing a lot of close grip bench press, barbell curls, preacher curls that really forces the biceps and triceps to develop from bottom to top, a lot of isolation movements such as cable workout for the bicep and row extensions for the triceps.

There are home alternatives if you have a dumbbell and a basic barbell set.

Were you ever contracted to be a personal trainer for a celebrity, model or beauty titleholder who has to compete internationally? What was the challenge and how much time was given for the body makeover?

(Rene Dio just smiles and would rather keep it a secret.)

Jerry: I was first approached by Carlos Agassi to help him prepare for the Hanford Billboards. I was given five weeks to work with him but it was cut to two. We worked out twice a day for two weeks and it paid off. The billboards turned out well. Calvin Millado gave me six weeks for his Rocky Horror Show. He was really off when we started but was able to achieve the body he wanted.

Verns Buckley gave me three weeks before leaving the country to compete in the Supermodel of the World Contest and the rest is history. Tim Yap, for his Addict Mobile Print Ad and Commercial, came back from vacation with a lot of extra pounds two weeks before the shoot. It was scary but we lost the extra pounds in time. I also handle CalCarrie models who go international. I don’t know when they leave for work but I ask for at least two weeks from their manager Joey Espino to work with. I keep encouraging them like Meki Saldana (Supermodel 2003) to give their best in every workout because Ford Modeling Agency may call anytime for an international job.

* * *

The three agree that the only challenge in training celebrities is their hectic schedule. As long as the celebrity is determined, disciplined, and as long as they invest the time required, then a well-sculpted body is just three months away (shorter if you are already a gym regular).

(Rene Dio is a five time Mr. Philippines and is the current coach of the Philippine Powerlifting Team. A record holder in Philippine Power lifting, Rene was a gold medalist in the 1991 Southeast Asian Games and a silver medalist in both the 2001 World Powerlifting Championship in Canada and the 2002 competition in Argentina. Jerry Rieta is a registered physical therapist and a certified lifestyle and weight management consultant of the American Council on Exercise (ACE). Zimmer Raz is the 2002 Mr. Philippines and a silver medallist in the 2004 tilt. He is also a commercial model.)

Email mylene@goldsgym.ph for questions and comments